Knee Push Ups

Muscles Involved

Knee push-ups are a modified version of the traditional push-up, designed to engage the upper body while reducing strain on the core and lower back. The primary muscles targeted during this exercise include the pectoralis major (chest) and the triceps brachii (back of the arms). This exercise also engages the anterior deltoids (shoulders) and the muscles of the core, such as the rectus abdominis, which helps stabilize your body during the movement. While knee push-ups are less strenuous than full push-ups, they still effectively build upper body strength, particularly for beginners or those recovering from injury.

Top Mistakes

• Allowing the hips to sag or rise too high, which compromises form.
• Relying too much on the arms without engaging the core.
• Not maintaining a straight line from the knees to the shoulders, resulting in improper body alignment.
• Holding the head too low or high rather than maintaining a neutral spine alignment.

Execution Tips

• Start by positioning your hands shoulder-width apart on the ground, with your knees resting on the floor and your feet crossed behind you.
• Engage your core by pulling your belly button towards your spine, and keep your back flat.
• Lower your body while bending your elbows outwards, keeping them at about a 45-degree angle relative to your torso.
• Descend until your chest is just above the floor, then push back up while maintaining a straight line from your head to your knees.

Workouts

Knee push-ups can easily be incorporated into a full-body workout routine. A good starting point for beginners is to perform 3 sets of 8-12 repetitions, allowing for 30 seconds of rest between sets. To enhance your workout, consider pairing knee push-ups with other exercises such as bodyweight squats, lunges, or planks. This combination will help develop overall strength and endurance, allowing for a balanced fitness program.

Conclusion

Knee push-ups are an effective strengthening exercise that can significantly benefit those looking to improve upper body strength, especially beginners. By incorporating this modified push-up into your routine, you will not only enhance your chest, arms, and shoulder muscles but also develop core stability. Remember to focus on maintaining proper form to maximize benefits and minimize the risk of injury.